With ketosis your body changes its source of energy, from burning glucose to burning fat. But how do you know if you are in ketosis or not? You can measure the ketones in urine with some test strips, but if you do not have the test strips on hand you can get an idea with the following symptoms:
Signs and symptoms that you are in ketosis:
The following signs and symptoms may occur when you are in ketosis:
- Bad breath:
Once complete ketosis has been reached, this is one of the most characteristic signs. And in fact it can be considered one of the most common side effects.
In addition, many people who have experienced this type of diet as well as the Atkins Diet mention that the breath acquires a fruity aroma. All this is due to the high level of ketones acetone leaves the body through urine and breathing.
And although it can be a very uncomfortable sign. On the other hand it confirms that the state of ketosis has been reached, so you can have alternative solutions such as brushing your teeth several times a day, or use chewing gum without sugar.
The best thing is that this sign is not permanent, but will disappear shortly after following the diet.
- Ketones in the blood:
The increase of ketones in the blood is given by the reduction in blood sugar levels and what results in this. And as the days of being on this diet advance, more fat and ketones are being burned.
So if you want to make sure and / or know if you are in ketosis, the most accurate and reliable method is using a specialized meter. It measures the levels of ketone bodies by calculating beta-hydroxybutyrate (BHB) in your blood. Since this is one of the main ketones present in the bloodstream.
To know these levels, only a small puncture is required to draw blood on a finger. And the test kits you can get in no more than 40 dollars, among other expenses. What if it leaves you with doubts, you can go to a doctor for a better advice on this test.
- Ketones in the breath and urine:
Another way to measure the levels of ketones in the body is by means of a breath analyzer.
As mentioned, it is a very common sign that being in ketosis, as ketones increase, they will leave the body through urine and breath.
By measuring and / or knowing the levels of ketones in the body gives a better idea that if they are elevated means that it is in ketosis which leads to the diet are working.
Just as the use of a monitor or meter to know the level of ketones in the blood can be accurate, the use of a breath analyzer is less compared to it.
Another way to know these levels is using special test strips of ketones or indicators that help measure the presence of ketones in the urine. And they also measure the excretion of these. However this technique although it can be a little more economical. It may not be very reliable. If you are interested you can buy them by clicking here.
So, if you want to know exactly the level of ketosis, it is advisable to go with a health professional. And receive the orientation of the best technique and / or meter.
- Reduction of appetite and hunger:
Another sign of being in ketosis, and that many people have reported is that while it is taking the diet, appetite is significantly reduced, and although research is still being done on this, to know more details.
The relationship with this can be attributed to the fact that ketones can affect the brain in order to reduce appetite. In addition, in the diet there is an increase in the intake of fats and proteins, which leads to a whole change and biological adaptations.
So in this, it’s just a matter of observing well if you feel full and you do not need to be eating so often, it’s probably because you’re in ketosis.
- Increase in energy:
Although it is often suggested the opposite of that when diets are very low in carbohydrates suffers from lack of concentration, lack of energy, fatigue resulting from “the low carbohydrate flu.”
It has been found that a long-term ketogenic diet, there may be an increase in energy, and concentration. This is because when starting a low carb diet, the body must necessarily adapt to burning fat as fuel, instead of carbohydrates.
Ketones are a very powerful fuel source for the brain. And burn them instead of sugar. And although this, it can be related to the increase of energy, this can take some days or weeks to be able to work correctly.
Even some proven studies claim that this type of diet can help improve brain function. And because it also relates that being in ketosis can have better control and stability in sugar levels.
In addition, it has been seen that following this diet can be a therapeutic support in cases of Alzheimer’s.
What can increase the focus and brain function, leading to better memory, concentration and energy.
One of the most characteristic symptoms of being in ketosis is fatigue, or extreme tiredness. Since, remember the initial change or introduction to a diet such as ketogenic can be a real challenge for the body.
The change or changes to which it is submitted lead to many of the functions are altered and then regularized with the passage of days. For this reason, the advice and guidance of an expert is recommended.
In any diet where an essential macronutrient is restricted will bring with it certain side effects that include weakness and fatigue. And sometimes, this can cause people to give up the diet before they have entered into complete ketosis and this may take time after 7 to 30 days.
There are many ways to reduce fatigue, one of which is the use of electrolyte supplements. Or others that the doctor can indicate. This is because at the beginning with the accelerated loss of water there is an elimination of electrolytes.
This fatigue will not always be present, only while the body adapts to the various changes.
- Decrease in performance:
Just as fatigue can be experienced within the state of ketosis. By eliminating carbohydrate intake can lead to general fatigue, so there can be a significant reduction in physical performance.
This is clearly manifested when performing exercise, since there is a reduction in the reserves of glycogen in your muscles and as is already known there lies the main fuel for all forms of high intensity exercise.
And although each organism is different and many can experience for several days the lack of performance and energy to perform some physical activity, after several weeks person carrying the ketogenic diet claim that the performance returns to normal.
Since some of the benefits of this diet in providing a greater ability to burn more fat during the performance of the exercise.
Although there are studies that support that a ketogenic diet can be beneficial in fat burning when exercising, it is unlikely that it maximizes the performance of elite athletes. But if it can be enough for the normal practice of intense exercise.
- Digestive alterations:
As we have stressed a ketogenic diet involves several changes for the body. What takes a few days for him to adapt to this, and how you can experience bad breath, fatigue, lack of physical performance, etc.
You can also experience diarrhea, indigestion, constipation, among other alterations. But most of these problems are normalized with the days. But you have to be watching these changes so pay attention to the consumption of foods that can worsen these symptoms.
Make sure that within your diet you consume a lot of green vegetables, low in carbohydrates. But because of its rich content of fiber, water, it will help you to have good digestion.
If more doubts arise, and / or discomforts consult it with your doctor.
Another of the signs that one is in ketosis, are alterations in sleep. And it can represent a big problem for many people who are just starting to take this ketogenic diet.
And this goes with insomnia and / or waking up a lot during the night. This especially when carbohydrates are reduced for the first time. Since as you know there is a great restriction or practically the intake of this nutrient is null.
But, after an adaptation of the diet. Many people claim that they sleep much better than before having taken the diet. And remember if insomnia occurs it is common during the early stages of ketosis. But it improves or disappears after a few weeks.
- Weight loss:
Undoubtedly, the most expected symptom that happens when you are in ketosis, since it is diet when applied properly, has very positive results. And as many studies have shown this, weight loss can be experienced both in the short and long term by following a ketogenic diet.
Many people experience this weight loss from the first week, which can be due to the loss of water, followed by the loss of body fat, and thus remain in a deficit of calories.